Posts

Get Over Your Fear of Open Water

5 tips on how to get over your fear of open water

The fear of the unknown and uncertainty of open water can create anxiety in beginner swimmers. Beginner triathletes have to overcome this before race day to have a successful swim. Swimming pools are nothing like a lake, but they are still beneficial for training. What you learn in the pool can be easily transferred to open waters, just without the clear water and straight black line. You can overcome your fear of open water if you have a successful strategy and the willingness to execute it. Prepare for the swim with these five tips to get over your fear of open water.

It’s important to swim in open water before race day. Credit – Tom Marek.

Pro tip: wetsuits can help with your buoyancy in the water. If you invest in one, take proper care of it so you get the most out of it.

  1. Practice makes perfect

The best swimming abilities in the world won’t mean a thing if you can’t remain calm when things don’t go as planned. Staying relaxed and maintaining your form is critical during a triathlon. You might pass people. People might pass you. You could veer off course. You might get accidentally kicked or hit by another swimmer’s stroke. While none of this is intentional, it can still throw you out of rhythm.

Find an open body of water before race day. Practice so you understand what it feels like to not have the benefits of a pool. Focus on maintaining your form and breathing evenly. Know what it feels like for the waves to splash over you. Be specific in your open-water practice and familiarize yourself with what the pool can’t provide. Practice sighting and become familiar with these tips so you understand how it’ll keep you on course.

  1. Anticipate and plan ahead

Create “if-then” plans before you enter the water. Credit – Tom Marek.

Be proactive and create “if-then” plans for your swim. If you begin to feel nervous, then resort to slower strokes and calm your breathing. If you feel lost, adjust your stroke and focus on sighting. This will help you get back on track. Implement anxiety-reducing tactics that can help you during the swim. For example, some swimmers count their strokes. This allows them to focus on a short-term goal, regain control of their breathing, and focus on what they can control.

Have a physical checklist of items you’ll need. Plan ahead and make sure you have what you need for all practice swims and race day. It’s important to make sure everything fits, like your swim goggles. Make sure you have a backup pair just in case! Create a mental checklist of things to focus on and you’ll have a productive fallback when things turn bad. If you fail to prepare, you prepare to fail.

  1. Go with the flow

Most swimmers exhaust themselves fighting waves or veering way off course. Learn how to not swallow water and maintain sighting when you swim in open waters. Create a plan that accounts for the circumstances around you, but be prepared to adjust. Focus on what you can control, like your breathing and your sighting. Alternate between sighting, stroke speed, and relaxing when the opportunity presents itself. There is a time and place for everything. Don’t forget, humor helps. These triathlons memes can give you a good laugh and remind you of what you’re capable of accomplishing.

  1. Talk to other triathletes

Talk to veteran triathletes. Their information will be valuable. Credit – Tom Marek.

Veteran triathletes can help you improve your technique, reduce any anxiety, and catch any and all errors you might make during an open-water swim. Another pair of eyes can spot things you can’t. They can also share stories, advise on certain practice techniques, and give race-day tips. You can learn more from others. This is more of the mental component to swimming, but any helpful information is beneficial. Read about William’s first-ever triathlon. High Five Events’ Communication Manager breaks down his race-day experience, including the good and bad of the swim. 

  1. Practice one skill at a time

Fall back on your training. Next thing you know you’ll be done. Credit – Tom Marek

Practice and skill-development are reliable confidence boosters. Isolate your swimming skills such as sighting, stroke, breathing, and form. Practice them individually to zero-in on becoming better at them. All of these can be worked on in the pool, where you might feel more comfortable. Those skills can then be transferred to your practice swims in open water. Then practice putting them all together in action holistically. The simple act of refining each of your skills and working on them can produce positive results and boost your confidence. Pro tip: incorporate these 7 tips when you begin training. They’ll help with your journey, including overcoming your fear of open water.

The journey of a thousand miles begins with a single step. A beginner triathlete has to face the open water someday. A great plan, the right amount of practice, and the patience to tolerate fear and failure until you succeed are all you need to become a successful swimmer. Keep in mind, getting over your fear of open water will not happen overnight. It’ll take several swims and consistency. With hard work and dedication, you’ll overcome your fear of open water in no time!

/by

Pros & Cons of One-Piece or Two-Piece Tri Suits

Understanding Tri Suits. Which one is right for you?

A tri suit is a garment designed specifically for triathletes to be worn during the swim, bike, and run. They are made of a swimsuit-like material that dries quickly during your transition to the bike. They also make riding more comfortable with built-in pads that you won’t even notice during the run. Most importantly, the suit allows for a total range of movement so you can wear the suit for the entire tri. A tri suit is an element of the basic triathlon gear you need, so keep reading to understand the differences between a one-piece and two-piece tri suit.

Two-Piece Tri Suit

Rookie Triathlete wearing a two-piece tri suit

Rookie Triathlete, Laura Gomez, wearing a two-piece tri suit on the run course.

A two-piece tri suit is a set of tri shorts and a tri top. Some athletes prefer a two-piece because they offer a few advantages. For example, a two-piece is less likely to restrict your range of motion from being too tight on your shoulders and allow for natural movement. The two-piece suit also tends to feel cooler than a one-piece, due to the fact your mid-drift can be exposed. A two-piece suit is also great for athletes who may require different sized clothing for the upper and lower parts of your body.

One drawback is the two-piece can be less aerodynamic during the bike portion if the suit bunches up. Leaning too far forward on your bike can also cause the back of your tri top to rise up and lead to exposed skin. This is not ideal to protect your skin if you were to fall on the bike course or raise the risk of getting a sunburn.

One-Piece Tri-Suit

Triathlete wearing a one-piece tri suit

Running into T1 in a one-piece tri suit!

One-piece tri suits are more commonly preferred by most athletes for simplicity. A one-piece suit typically has some compression built-in, making the suit more aerodynamic for athletes who opt for a one-piece. Women who wear one-piece suits claim that it’s more flattering on their figure than a two-piece. Athletes also say there’s less chafing with a one-piece because there are fewer seams in the suit.

One drawback of a one-piece suit is the material the suit is made of can cause you to feel warmer throughout the race. This is important to take this into account depending on which tri distance you complete and what time of year your race takes place. Lastly, a one-piece suit is a better option if you will be wearing a wet suit during your race.

At the end of the day, comfort is most important when choosing the best tri suit for you. Hopefully, now you have the knowledge and tools you need to get yourself the perfect suit for your upcoming tri!

/by

Why You Need To Be Training for Transitions

Make worrying about transitions a thing of the past when you use these time-saving tips for triathlon transitions

A quick and easy transition is an important skill to save time during your triathlon. However, it is often overlooked during the training process. These transition techniques should be practiced during your training leading up to your upcoming tri to save time and reduce any stress you may be feeling about tackling transition on the morning of your race.

Know Your Way Around

Having an idea of the layout of the transition area of your tri beforehand is especially crucial on race day. Reviewing the course maps will eliminate any uncertainties you have and should be done in the days leading up to your race. Take it a step further and arrive at the race site early to do a pre-race walkthrough in transition.  Get familiar with the flow of transition during your walkthrough.  Make a point to identify where you will swim in, bike out, bike in and run out.

Athlete getting her gear set up in transitions before the racePlan Your Gear

Know what gear you will be using first will help you determine how to layout your gear when you arrive at the race site. If your goal is to improve your overall race time, you will need to be organized in your transition layout. Another common mistake we see athletes make is bringing too much stuff. Only bring what you need to avoid losing any items, or having items in the way to slow you down. Layout your items in the order you use them to save time when you arrive in transition during the race.

Practice

Practicing your transitions is the best way to be prepared come race day. Set up a practice transition area wherever you find an open space like in your driveway, or an empty track. This will give you the opportunity to time yourself and see how long the swim to bike transition will take, as well as the bike to run. Determine which time-saving techniques you’ll use such as deciding to have your shoes already clipped into your bike, or where to place your helmet for easy access. Practice putting on and removing shoes, and mounting your bike while keeping your rhythm. Layout your gear to get in and out of transition in the least amount of time possible.

Only Bring the Essentials

Getting into gear in the transition area

Only bring what you need to avoid losing any items, or having items in the way to slow you down. Along with completing a gear check to make sure you have all the items you need, take some time to make sure your gear is functioning properly. The idea is to have everything ready to go when you run into transition during your tri.

The best way to get good at anything is practice, practice, PRACTICE! Training for transitions ultimately determines how well you can tackle them on the day of your race. Use these tips for your upcoming tri to improve your race time, or maybe even PR!

/by

2020 Rookie Triathlon Opens Registration

Planning begins as 2020 Rookie Triathlon opens registration

Triathlete crosses the 2019 Rookie Triathlon finish line. Registration for 2020 Rookie Triathlon opens on September 27, 2019.

Rookie Kay Lynn crosses the 2019 Rookie Tri finish line! Credit – Tom Marek

2020 Rookie Triathlon opens registration at the Kerrville Triathlon expo. The 17th annual Rookie Triathlon will take place on Sunday, May 3rd, at Walter E. Long Metropolitan Park in northeast Austin. In May 2019, more than 1000 participants completed the first triathlon of their life or the first triathlon of their season. 2020 Rookie Triathlon’s best pricing is available until Tuesday, Oct. 22nd.

“For the last 16 years, thousands of athletes have become triathletes by crossing their first finish line at Rookie Tri,” said Stacy Keese, co-owner of High Five Events. “We know Year 17 will be the same, people making Rookie Tri the first tri of their life or the first tri of their season.”

For 16 years, thousands have made this beloved event their first triathlon

2020 Rookie Triathlon has three different divisions: Rookie (first or second triathlon ever), Veteran (completed more than two triathlons), and Open. Rookies and Veterans start the swim in their division based on their age group. Two participants enter the water every few seconds. The Open Division allows participants to begin regardless of age, with a mass swim start. Rookie Tri also features Athena and Clydesdale categories. Triathletes who can’t make it to the event can still participate through the virtual Rookie Tri. Participants can complete the virtual 2020 Rookie Triathlon on their own time at their preferred locations.

Participants will receive custom 2020 participant shirts, finisher medals, water bottles, and swim caps. After the race, everyone can enjoy the beer garden (21+), a post-race meal, and the signature swag toss. Professional timing and photography, as well as a great volunteer crew and hundreds of supportive spectators, will make this triathlon memorable for rookies and veterans alike. 

Rookie Tri, an award-winning triathlon, consists of a 300m swim in Decker Lake, an 11.2-mile bike ride in a protected lane around the lake, and a two-mile run through Walter E. Long Metropolitan Park. Rookie Tri has aquabike and relay options for race day. The relay team can consist of two or three members and the aquabike completes the swim and the bike only. 

/by

A Few Reasons To Love The Rookie Tri

If you’re interested in getting into triathlons, here are 4 reasons why you’ll love Rookie Tri, and why you should give it a try!

The triathlon community is an exciting place that brings all kinds of people together to share their love of swimming, cycling and running. To make our participants feel more comfortable easing into this world, we created The Rookie Tri. Taking on a sprint distance triathlon as your first tri is a great way to build your self-confidence and hopefully spark your desire to continue your tri journey!  If you don’t already, keep reading for a couple of reasons you will love The Rookie Tri.

Location

Walter E. Long Metropolitan Park

Walter E. Long Metropolitan Park has great running, biking, and hiking trails!

The home of Rookie Tri is one of Austin’s known hot spots, Walter E. Long Metropolitan Park aka Decker Lake.  The park is located at 6614 Blue Bluff Road.  On race morning, we always kick-off The Rooke Tri with a group stretch as the sun rises, looking out over Decker Lake. This is a great opportunity for you to get a look at the swim course if you aren’t familiar with the area. Pro tip: If you live around the area and are nervous about the swim portion, get out there and do a mock swim beforehand. For the spectators, there are great spots along the course for friends and family to join you on race day while getting a great view of you throughout the tri!

Different Options

We offer different distances and divisions to make sure all our participants get the most out of their individual race experience. There is an aquabike option for all of our non-runners out there. There is also a relay option, so you have the choice to divide up the tri and have your friends or family complete it with you! Along with these different distances, The Rookie Tri is special because of its separated Rookie (beginners) and Veterans (experienced triathletes) groups.

Everyone’s a Rookie Here

We know how intimidating your first triathlon can be. The Rookie Tri was created to help beginner triathletes dip a toe in before diving straight into a full distance triathlon. As soon as the race begins, everyone’s a Rookie. However, knowing you are completing your first tri along with others who may be new to the sport is not only comforting, but a great opportunity to meet other athletes at your current skill level. Our biggest goal is for the participants to have the most fun possible. That’s easy because we always have the best participants who cheer one another on and help each other out throughout the course, so you’ll feel right at home. 

Finish Line Party

Rookie Tri Finish Line Party

Rookie Tri Participants having a blast at the Finish Line Party

Where else would be better than to celebrate your victory on completing The Rookie Tri than with fellow Rookies? Participants get complimentary hot food and cold drinks waiting for them at the finish line. Also, you’ll receive some other great treats from various vendors. There’s also a beer garden for our 21 and up participants to enjoy! Last but not least, everyone loves the swag toss we do to wrap up the finish line party, although you won’t want it to end!

There are many more reasons to love The Rookie Tri, but here are a few of our favorites we wanted to highlight. Whether it is your first triathlon or your tenth, get ready to have an incredible time at The Rookie Tri.

/by

Rookie Triathlon’s Sweet 16 a Smashing Success

Hundreds introduced to triathlon at Rookie Triathlon’s Sweet 16

On Sunday, May 5th, more than 1000 registrants celebrated Rookie Triathlon‘s Sweet 16 at Walter E. Long Metropolitan Park in Austin, Texas. Temperatures were ideal for those competing in their first ever triathlon or the first triathlon of their season despite recent severe storms in Central Texas. Rookies, those who participated in their first or second triathlon, consisted of more than half the field.

“The experience of my first triathlon at Rookie Tri is one I won’t forget,” said Lorie Sturgis, who completed her first triathlon in 2:17:52. “The support from spectators, volunteers, and High Five Events was phenomenal and I can’t wait to complete my next triathlon!”

Professional triathlete Pablo Gomez won his first Rookie Triathlon with the time of 45:28. Second and third place went to Justin Arnosky and Jack Cartwright, who crossed the finish line in 46:10 and 46:18 respectively. For the fourth time since 2015, professional triathlete Natasha Van Der Merwe topped the women’s field with a winning time of 49:38. Second place finisher Clare Dasso (54:49) and third place finisher Michelle Bonathan (57:00) rounded out the women’s field.

“I love being at Rookie Tri because many triathletes begin their season out here,” said Gomez, who has completed Rookie Triathlon seven times. “It’s especially great to win a race where Rookies and Veterans can compete on the same course. As always, thanks to High Five Events!”

The Rookie Tri

The Rookie Tri has three different divisions: Rookie (first or second triathlon), Veteran (completed more than two triathlons), and Open. Rookies and Veterans start the swim in their division based on their age group. Two participants enter the water every few seconds. The Open Division allows participants to begin regardless of age, with a mass swim start. Rookie Tri also featured Athena and Clydesdale categories. The inclusion of the categories, which had 114 total participants, created more energy and competition on race day.

The wetsuit legal 300-meter swim took place in a 70 degree Decker Lake, the 11.2-mile bike course featured rolling hills, and the two-mile run course ran through the park. Participants received custom finisher medals, Sweet 16 shirts and water bottles, swim cap, beer, a post-race meal, and the signature swag toss. Professional timing and photography, as well as a great volunteer crew and hundreds of supportive spectators, made this triathlon memorable for rookies and veterans alike. The Rookie Triathlon participants can see their times here. They can also relive race day by checking out photos from the event on Facebook, Twitter, and Instagram.

Rookie Tri would like to thank all of the volunteers for coming out and making today’s event memorable for all triathletes. Their willingness to get up extra early to cheer on and support every participant truly made a difference in their experience. Rookie Triathlon would also like to thank sponsors City Limit Cycles, RunLab Austin, Oskar Blues Brewery, nuun hydration, Ascension Seton, Camp Gladiator, Fleet Feet Austin, Z’Tejas, FinisherPix, the City of Austin, Austin Police Department, Travis County Sheriff’s Office, and Travis County EMS.

/by

Rookie Triathlon Puts Final Touches on Sweet 16 Celebration

More than half of the Rookie Triathlon’s Sweet 16 field consists of beginner triathletes

High Five Events is excited to celebrate 16 years of bringing new triathletes or introducing new triathletes to the sport at 2019 The Rookie Triathlon. The event will take place on Sunday, May 5th, at Walter E. Long Metropolitan Park. More than 1000 participants will complete the first triathlon of their life or the first triathlon of their season. Everyone will celebrate Rookie Tri’s Sweet 16 at the finish line festival. There will be a beer garden, post-race food, and a Sweet 16 cake!

Loren showing off her well-deserved 2018 Rookie Tri finisher medal and water bottle!

“I registered for Rookie Tri, my first ever triathlon, to push myself and see what I can accomplish,” said Brieann Grissom. “ I had brain surgery twice, most recently in January, and want to challenge my mind and body in a way I typically don’t do!”

The Rookie Tri has three different divisions: Rookie (first or second triathlon), Veteran (completed more than two triathlons), and Open. Rookies and Veterans start the swim in their division based on their age group. 1-2 participants will enter the water every few seconds. The Open Division allows participants to begin regardless of age, with a mass swim start. Rookie Tri is also returning the Athena and Clydesdale categories. The inclusion of the two divisions will create more energy and competition on race day.

“It’s exciting to see Rookie Tri’s continued growth because that means more and more people are getting introduced to triathlon,” said Stacy Keese, co-owner of High Five Events. “We love seeing first-timers come back and complete Rookie Tri for the second time, making them a veteran for the next year!”

Sweet 16 perks

Participants will receive custom 2019 shirts, finisher medals and water bottles. They’ll also receive swim caps, beer, a post-race meal, and the signature swag toss. Professional timing and photography, as well as a great volunteer crew and hundreds of supportive spectators, will make this triathlon memorable for rookies and veterans alike. Participants and volunteers can register until Saturday. Packet pickup will take place at Mellow Johnny’s Bike Shop in Austin.

Rookie Tri, an award-winning triathlon, consists of a 300m swim in Decker Lake, an 11.2-mile bike ride in a protected lane around the lake, and a two-mile run through Walter E. Long Metropolitan Park. Rookie Tri has aquabike and relay options for race day. The relay team can consist of two or three members and the aquabike completes the swim and the bike only. Triathletes who can’t make it to the event can still participate through the virtual Rookie Tri. Participants can complete the Rookie Tri on their own time at their preferred locations.

/by

2019 Athlete Tracking and Live Results

Follow your friends and family with athlete tracking

Support your friends and family at the 16th annual Rookie Triathlon! Show up early, make hilarious signs, and cheer loudly. Then get ready to celebrate at the finish line festival! If you’re at Walter E. Long Metropolitan Park or halfway around the globe, use athlete tracking or receive alerts via social media to know where your friends and family are on course.

Live Online Tracking

Watch the leaderboard live on race day! Share this link with family and friends so that they can see Rookie Tri results no matter where they are on this beautiful earth.

Results on Social Media

You can also sign up to get results sent to your social media. Search for your name and set up messages to be sent to your social media. This will keep all of your followers up to date on your Rookie Tri progress. You can also set up text messaging to your spectators so they know when you have completed each part of the event and can be waiting for you at the finish line.

Final Results

Don’t forget to check out the final results and see if you placed in your division!

/by

A Pro’s Guide to Race Week

Implement this race week checklist for your best Rookie Tri

by: Des Ficker Berry

The days before a big race can be stressful and hectic. Your mind might start to do funny things and your body can feel like it is playing tricks on you. That’s why you should closely follow a race week checklist.

I have had my absolute best races feeling slug-like several days out from a big race. I have learned to ignore signs of fatigue. You should know that your body is shutting down and resting to prepare for the big fight! I have created a race week checklist of how I spend my time and things I recommend doing five days out. Use some or all of my advice leading up to Rookie Tri!

Tuesday (5 days out)

  • last hard swim session of regular length, get in a set of 200s or 100s for some strength and speed
  • track session 4-6 x 800m with 90 secs rest, feeling good and strong but not going all out
  • sleep more than usual this night and eat more fruits and veggies, less starchy carbs

Wednesday (4 days out)

  • if needed, get a final tune-up for bike (schedule with James Balentine of City Limit Cycles and he’ll come to you!)
  • purchase any last-minute items you might need (gels, hydration, sunglasses, etc.)
  • 1-hour bike ride with some fast, 1-2 minute pickups at race pace
  • easy run and stretch
  • begin packing with that packing list!

Thursday (3 days out)

  • wake up and take ten minutes to imagine a perfect race in your head, down to each detail, this also helps you remember everything you need for the race
  • short swim with some fast 50s and 100’s
  • easy spin on the bike, if you have time
  • pack for the race (make a list and check it twice!)
  • begin adding in more carbs and thinking a lot about hydration

Friday (2 days out)

  • depending on your work/travel schedule, make this day very easy workout-wise, fit in a run or a swim if you can
  • hydrate and eat well all day long
  • dinner is important, make sure you get plenty of good carbs and lots of sleep with positive thoughts flowing about your race

Saturday (1 day out)

  • get easy and short workouts in as soon as you wake up (all three sports), no more than an hour of working out total
  • hydrate and eat a hearty breakfast and lunch, cut fiber intake completely on this day (low on salad and fruits )
  • pick up your packet!
  • lay out all of your race gear, organize it well so you can be done with it and relax
  • have a good dinner with no new foods!
  • do not go to bed stuffed or hungry
  • watch a movie as you go to bed that will help you get a good night’s sleep

Sunday (Race day!)

  • wake up and start moving around, jog a little after a coffee to get the-you-know-what flowing
  • eat an easily digestible breakfast (mine is always rice bread with peanut butter and honey)
  • carry a snack with you and some sports drink to drink one hour before go time

Get out there and kick some booty! You are all ready to go and have some FUN!!!

Desiree’s extensive recognition list:

2018 – qualified for 2020 Olympic Marathon Trials at California International Marathon (2:39:17)

2011 – 1st place Austin Marathon (2:50:35)

2010 – 1st place Cap10K (35:36)

2010 – 1st place Austin Half Marathon (1:17:41)

2009 – 10th place New York City Marathon (2:39:30)

2009 – 2nd place Austin Half Marathon (1:19:23)

2008 – qualified for Olympic Marathon Trials; finished in 2:48:11

2007 – 2nd place Austin Marathon (2:40:28)

2006 – 2nd place IRONMAN World Championship – Kona (9:28:02)

/by

Training and Competing in Triathlons After 50

Rookie Tri ambassador talks about training for triathlons after 50

Steve Mallett, a Rookie Triathlon ambassador, began participating in endurance events at the tender age of 52. He talks about the benefits of cross-training and how it has helped him reduce injuries. Steve participated in triathlons 20 years ago, but he has since brought it back into his life. Below is a firsthand account of how he approaches training and competing in triathlons after 50. It’s never too late!

by: Steve Mallett

In January of 2015, at the age of 52, I started marathon training and racing with a well-known Austin running team. I immersed myself into a group of athletes and coaches searching to find the limits of speed and fitness. It was exhilarating and I hung on to my coach’s every word. I started going to the gym a couple of times a week and I even attended some yoga classes to try and build muscle strength and improve my flexibility. Someone recommended that I have a look at some online yoga courses but I was so busy preparing for the race, I knew I wouldn’t have time! Training for a triathlon meant I barely had any free time. After six months I set a lifetime PR for the marathon. My fitness, I thought, was as good as it had ever been. I would later find out that my body could only handle that intensity for so long.

In late 2016, after months of 50-60 mile weeks, 3-4 marathons a year, and pushing myself to faster times, my body started to fail. Later that year, I developed a nagging and painful condition in my lower abdomen, later diagnosed as a pelvic fracture from overuse. I was devastated. The doctor’s recommendation was six months of no running. That’s like telling Rachel Ray to get out of the kitchen. I struggled to come to terms with this new reality.

Bring on the recovery

A few months into recovery I was cleared to start elliptical training. While in the gym I noticed other runners doing strength training and weights. Strength training is a type of physical exercise that is set out to help improve an individual’s strength and endurance, so you could say that it is perfect for triathlon training. But I had never considered adding this to my fitness regimen. Running 60 miles a week was hard enough. How could I add in 3-4 hours of weights and strength training per week?

When I was cleared to run again I was cautious. I wanted to be fast again, but didn’t want another injury. Six months without running had taken its toll on me emotionally. I didn’t want to pull the scab off that wound. I started with some shorter runs and then finished in the gym with 30-45 minutes of whole-body strength and conditioning. As my running form came back, I noticed big changes in my strength and my running times.

I registered for the Cap10K before my injury and decided to run and get a baseline for my recovery. I ran the fastest Cap10K I have ever run and felt great doing it. My running decreased, but I was getting faster. The time in the gym and the intensity of my shorter runs was making me a stronger runner. I ran very few “junk” miles.

Time to add cycling

In the following months, I added cycling to my fitness regimen. I decided to buy some new cycling clothing from a company like Cycology and was back on my bike as soon as it all arrived! Cycling is a great form of exercise in my opinion. I was already swimming three days a week as cross-training for my running. After a 20-year hiatus, I began signing up for triathlons again. My goal was to compete again. However, I knew my body couldn’t handle the high mileage needed to run a fast marathon. Triathlons would give me my competition fix.

I read The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, by Chris Carmichael and Jim Rutberg. I took many of those principles to heart. You can get faster and stronger by doing more intense, shorter workouts. But you have to compliment that with strength and weights.

As you train for any race shorter than a Half Ironman, don’t focus on mileage for the sake of mileage. Some of the long, slow rides and runs are like counting your steps when you take out the trash. Yes, you got in some steps, but did they really count?

Triathlon training

Many sprint triathlons have such a short run that any training run over 6-8 miles is wasted. You are better off doing four weekly runs. Long runs, speed-work/track days, fartleks, and tempo runs and drills can increase your speed. With this, you want to stock up on plenty of sportswear to keep clean and save all that washing! You can explore Anax Fitness or similar sites for affordable, high-quality clothing.

In the pool, break your workouts into sets. Try to push yourself. 2000 slow yards with a pull buoy may impress your friends on Strava, but 6×100 at race pace (after a warm-up) will actually make you faster on race day.

One day a week it’s okay to go for a slow ride and enjoy the scenery. On other days, focus on pushing up your watts or climbing hills near your max heart rate. Those types of workouts will improve your speed and strength.

To prevent injuries, don’t neglect your strength and weights. There are many places online to find whole body strength/conditioning and weight lifting plans for runners and triathletes. Start slowly and build.

Book recommendation

You should read Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong, by Brian MacKenzie, the founder of Cross Fit. His program teaches you to be strong first. Then the speed and endurance will follow.

If you choose a coach, try to find one who understands aging athletes. Trying to keep up with the 30-year-olds is a recipe for disaster. Find a coach that will push you, but not break you. You will have to shift your paradigm to believing that shorter, harder workouts will make you faster. A coach will help when you start to get tired and lazy. You want to avoid going through the workout motions at a lower intensity.

If you are doing longer races, you will need to spend some time doing long, slow miles. When you hit age 50 the longer races are not so much about speed, but about mentally preparing for hours of racing at an elevated pace.

Too many triathletes fall into the trap of miles for the sake of miles. Your workouts should focus on quality, not how far you can go. As we age we need to be very smart about how we train and treat our bodies. Junk miles don’t lead to fast races, they lead to broken bodies.

Bio: Steve competed in his first triathlon in 1984 in Key West, Florida. He has done more than 50 triathlons, 12 marathons, eight 50K races, and has finished the Rocky Raccoon 50-mile Trail Run twice. He is a real estate broker who lives in Dripping Springs, Texas.

/by